Axiom

Calulator: 3,625 calories | 363g carbs | 363g protein | 81g fat

5-6 meals a day eating every 2-3 hours, 2 shakes per day with plenty of water. I'll be lifting weights and doing cardio 3-5 times a week. There will be some food variation but not much. Fruit will be added in but currently unsure of what fruit to add and where. Keep in mind this is for fat loss while gaining/maintaining muscle mass when bodybuilding.

Meal 1 ([B]10:30) 2 slices wheat toast, 7 eggwhites {22g carbs, 250 calories, 2g fat, 29g protein**
Meal 2 ([L]1:30) 1 large chicke breast, 1 cup broccoli, 2 cup rice {102g carbs, 680g calories, 4g fat, 62g protein**
Meal 3 (3:30) PB&J on whole wheat and whey shake {62g carbs, 580g calories, 21g fat, 35g protein**
[Workout 4-5:30]
Meal 4 (6:30) Oats & Whey Shake {54g carbs, 260 calories, 4g fat, 50g protein**
Meal 5 ([D]9:30) 10oz meat, 1 cup veggies, 1 sweet potato {35g carbs, 750g calories, 15g fat, 80g protein**

Daily estimated total: ~275g carbs, ~2,500g calories, ~46g fat, ~256g protein

The daily total comes out short so some foods need to be added. Adding another meal is possible, but it would be better to avoid that if possible. This should keep satiated and full of energy while providing my body with the proper nutrients.

Mark Stone

As a meal plan to accomplish your specific goal I think it looks good. As a permanent diet, meaning a plan you can use to remain healthy for life, I'm uncomfortable with it - although healthy it's too strict. For me, anyway. There are many more low-fat options to choose from (for example, in meal #2 Broccoli could be rotated with something as high quality; other whole grain bread options in meal #1; etc.), it doesn't allow for occasional cheating and it may be difficult with a busy schedule to keep the meal times.

You would need to be careful with the amount of peanut butter in meal 3 - it's easy to pile on too much. What type of meat are you thinking of in Meal 5?

Believe me, I admire your dedication - I don't think there are very many people that would be able to stick with this, especially if it is long-term

squatchy

you never did say what you were tryinh to accomplish with this paln

jsigone

looks pretty clean, I'd just add some more good fats like nuts or something. How are you going to stick to this? I'd get bored of that pretty quick

Axiom

@squatchy - I am bodybuilding/strength training while on a cutting diet to lose fat/maintain (or gain) muscle.
@jsisgone - Will power I guess? As long as the meals keep me full I won't mind. 5 days out of the week majority of my meals will be prepared at work since I am a line cook, so I can use seasonings to make it taste fantastic without adding any fat/oil/salt. TOTALLY forgot about nuts; maybe almonds since they are supposed to be the healthiest of them all?

There will be some variation in some of the foods, so if it says broccoli, it doesn't mean broccoli ALL of the time. What are some better whole grain bread options? This 12 week plan from Kris Gethin allows you to cheat every one or two weeks as long as you are strict and hit those numbers every day every week. My schedule is basically set in stone and I always have time to eat so that won't be a problem.

All meals will be prepared every morning and stored in a walk in cooler so there is no excuse to cheat/not eat while I am at work. Even when I get busy at work I usually have time to eat a little bit here and there so the food is consumed within an hour.

As far as peanut butter goes I totally understand. That is why it will be scooped with a portioning cup so I don't over do it. Even if I do I still have to add in more fat/calories/protein in order to hit my macro/micro nutrients for the day. All meat will be lean, but red meat will be rare. Probably pangasius/tilapia or lean cuts of pork.

vesteroid

thats a straight out of the book, old school body builder diet.

I dont know how to say this any clearer than I already have. You need to adopt a healthy eating plan that allows you to live your life and meet your weight loss goals. None of us are pro body builders, none of us are pro cyclist, so none of us need diets to support those types of activities. Most people, myself included somehow delude themselves into believing they are more like what they want to become, than they are.

Bottom line I have found to work, and work well. Stay away from sugar, and processed foods. Make your food yourself. Eat a large variety of things, dont get too rigid with this or that. Use common sense about portions and timing. Get an hour of exercise every day at a minimum. Walk, run, bike, etc...find a way to get active.

Dont kid yourself about how many calories you are burning, or how many you need.

And stop changing you mind / theory every two months, it simply isnt a long term solution, and thats what you need.

indyfabz

Eating the same thing virtually every day sounds monotonous.

Mark Stone

In post #6 vesteroid makes some great points that make me think that we need to be honest with ourselves about what our goals really are. In the op you stated the purpose of the diet: "Keep in mind this is for fat loss while gaining/maintaining muscle mass when bodybuilding", so if that's really what you're doing I think your diet is spot-on. In that context it looks like you're using it to attain a short term goal? But, like I said, for a long-term permanent eating plan with the goal of life-long health thumbs down (at least for me). Again, I admire your dedication if you stick to this - it's a pro athlete level diet - but for most of us probably not necessary.

Shellyrides

Watch out for tilapia. Farm raised can be no better then the garbage that they are fed. Try to stay to wild caught cold water ocean fish.

Acquaspin

Plan itself looks OK for the objective stated.

Keep present the marathon vs sprint perspective. Plan is OK, long term implementation is what raises some questions. As long as you know you can sustain the plan for the long run it should be OK.

As C&As, we're at a position of having to think about things to do to lose weight because we have a weakness in the will power department towards food (not the only reason but certainly an important one, that's how we ended overweight in the first place right?), so those plans calling for unwielding will power as an ingredient to produce results are questionable.

Can it be done? Absolutely. However we hear more often stories of people doing whatever diet plan for a relatively short period of time and then falling of the wagon and regaining all the weight (and sometimes more) they started off with. Back to square 1 with the added mental concern of 1 big effort with no results.

To my knowledge, the plans that yielded the best long time results and eventually turned into lifestyle changes were those with a gradual approach. The idea is not to test the boundaries of own will power, more to make changes that one knows can be sustained for the long term.
Basic calorie count of your current diet to understand quantities (this is the eye opener that will make the other suggestions "stick" to the brain easily); substituting certain products/meals for better alternatives; increasing water/reducing soda intake; lowering sodium/sugar intake; cooking more at home and eating less outside, etc.

Maybe a blend of the "by the book" plan with some choices small changes/adjustments from your current diet would be something to be considered.

Good luck!!

indyfabz

I am a tad depressed now that the sockeye is gone for the season. I can't bring myself to buy the left over frozen stuff my fish mongers have. Looking forward to next spring.

indyfabz

Cogent advice.